Male

Gironda Sternum Chin

Muscles involved

The Gironda Sternum Chin is a classic exercise to awaken your entire back using nothing more than your own body weight. Hanging from the bar and pulling your chest up while arching your spine activates deep back muscles that often go unused during long hours of sitting at a desk. Strengthening these pulling muscles directly translates to better daily posture, helping you stand taller and move with far more ease. Beyond building a strong, dense upper back, this functional movement builds upper body resilience that protects your posture while lifting everyday objects or managing daily physical stress.

How to do it

1. Grip a pull-up bar with an underhand grip and arms straight. 2. Lean back slightly, stretching your chest. 3. Pull your body upward, arching your spine until your clavicle touches the bar. 4. Lower controllably to the starting position.

Equipment required

Peso corporal

Muscles worked

Tips

- Lean back slightly to focus the work on your lower back and lats. - Pull until your clavicle touches the bar, slightly arching your back. - Lower controllably, feeling the stretch in your lats.